Training Secrets

You've got to admit that the top bodybuilders of yesterday built impressive muscular physiques and did it without drugs. The did it using superior and highly secretive training and nutrition methods to pack on slabs of lean muscle mass naturally!

In this training article I’m going to outline a good basic 3 day per week bodybuilding routine that focuses on building size and strength throughout all the major muscle groups. This routine can be used by all lifters, from beginners right up to advanced levels, with good results.




The Workout

Do this workout routine on 3 non-consecutive days per week
(i.e. Monday, Wednesday, and Friday).

Rest between 1-2 minutes in between each set.

Note: you can click on the name of each exercise to see a picture of the exercise.



Workout 1: (Chest, Shoulders, and Triceps)

Flat Barbell Bench Press
1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps

Incline Dumbbell Bench Press
1 light warm up set of 15 reps
2 heavier sets of 10 reps

Seated Shoulder Press
1 light warm up set of 15 reps
2 heavier sets of 10 reps

Dumbbell Side Lateral Raises
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Lying French Press
1 light warm up set of 15 reps
2 heavier sets of 10 reps

Tricep Cable Push Downs
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Push Ups
3 sets of as many reps as you can do



Workout 2: (Back and Biceps)

Deadlift
1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps

Wide Grip Lat Pull Down
1 light warm up set of 15 reps
2 heavier sets of 10 reps

1 Arm Dumbbell Row
1 light warm up set of 15 reps (per arm)
2 heavier sets of 10 reps (per arm)

Face Pulls
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Standing Barbell Curls
1 light warm up set of 15 reps
2 heavier sets of 10 reps

Standing Dumbbell Curls
1 light warm up set of 15 reps
2 heavier sets of 10 reps



Workout 3: (Legs and Abs)

Barbell Squat
1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps

Leg Extension
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Lying Leg Curls
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Standing Calve Raise Machine
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Decline Bench Sit Ups
3 sets of as many reps as you can do

Leg Raises
3 sets of as many reps as you can do

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